The pescatarian diet is growing in popularity thanks to its health benefits and versatility. Many people choose a pescatarian diet for its potential to support heart health, weight loss, and overall wellness. And like any new diet, it can be a daunting task to think of what to eat for a day, let alone a week.
Luckily for you, this blog is your beginner’s guide to a pescatarian diet. We have everything you need to know about the pescatarian diet, what to eat, what not to eat, and a 7-day pescatarian diet meal plan to get you started!
You can go through this section first if you want to know more about the details of eating this way, but if not, let’s go through the 7-day pescatarian diet meal plan!
7-Day Pescatarian Meal Plan
This 7-day pescatarian meal plans includes breakfast, lunch, dinner, and snacks. Take note that the meal plan is based on a 1,600-calorie diet. This will give you everything you need to eat for a week without needing to think about it!
Note: We repeat a few recipes throughout the meal plan to simplify meal preparation, save time, ensure consistency, reduce food waste, and make it easier for beginners to stick to the diet. You can view the summary of the recipe repetitions here.
With most meal plans, day 1 is meal prep day. This means, most of the meals you prepare today are repeated throughout the week.
If you do it this way, you need around 3 hours allotted for preparation and cooking. It seems like a lot but it’ll pay off during the rest of the week!
Note: Refer to this table to to find out which recipes you’ll need to prepare multiple servings of. And this section for food safety tips when prepping food in advance.
For Day 2, we’re starting off the day with pancakes! Yes, pancakes can definitely be a breakfast option when following a pescatarian diet. In fact, you’ll be having this on Day 5 as well.
We also have some healthy (but still very delicious!) options for lunch, snacks and dinner. So take note of these repetitions in this table.
Advance Meal prep tips for Salads:
- Wash all vegetables and fruits thoroughly under running water.
- Dry the ingredients completely using a salad spinner or paper towels to prevent sogginess.
- Use airtight containers to store the salad to maintain freshness and prevent contamination.
- For leafy greens, consider storing them with a paper towel inside the container to absorb excess moisture.
- Store salad dressing separately and add it just before eating to prevent the salad from becoming soggy.
- Consume within 3-5 days for optimal freshness and safety.
Day 3 is the same as Day 1, which means you’ll just be able to reheat or assemble your meals. This gives you a welcome break in the middle of the week from cooking and prepping food. Just take note of our meal prep and food safety tips in this section.
For Day 4, we have an interesting menu. You’ll start your day with a Simple Vegan Breakfast Hash, a delicious breakfast option for a pescatarian meal plan.
Prepare your frozen grapes the night before. They’re especially amazing during summer!
Tips when preparing fruit snacks:
- Wash all fruits thoroughly under running water and dry completely.
- Use airtight containers to store the salad to maintain freshness and prevent contamination.
On Day 5 of your pescatarian meal plan, you’ll recognize your Day 1 breakfast and Day 2 lunch. But for snacks and dinner, we’re changing it up a bit!
Tips when preparing meal prep bowls in advance:
- Cook the ingredients separately and store different components (like grains, proteins, and vegetables) in separate compartments or containers if possible to maintain texture and flavor.
- Avoid overfilling containers to allow for even cooling and reheating.
- Consume refrigerated meal prep bowls within 3-4 days.
Vegan recipes can be a good breakfast option for pescatarians – even fish-lovers don’t always feel like eating seafood at breakfast. Unless it involves smoked salmon and avo, that is!
Take note of these advance meal prep tips for your burritos:
- Store wet ingredients (like tomatoes and pickles) separately and add them just before consumption.
- Use fresh ingredients and keep them in airtight containers or plastic wrap.
- Assemble open the burrito close to the time of eating
Day 7 marks the last day of your meal plan for the week. Remember, you can always repeat this plan or mix and match your favorite recipes to continue your healthy eating journey.
Note: You can join pescatarian communities on Samsung Food – found in this section.
Below is a quick overview of the recipes that are repeated during the 7-day Pescatarian Diet Meal Plan:
| Recipes | Number of servings to prepare | Day and meal planned |
| High Protein Scrambled Eggs | 2 servings | Day 1, and 3 Breakfast |
| Banana Breakfast Pancakes | 2 servings | Day 2, and 5 Breakfast |
| Simple Vegan Breakfast Hash | 2 servings | Day 4, and 7 Breakfast |
| Teriyaki Salmon Noodles with scallion | 2 servings | Day 1 and 3 Lunch |
| Grilled Shrimp Salad | 2 servings | Day 2, and 5 Lunch |
| Spicy Southern Style Shrimp | 2 servings | Day 4, and 6 Lunch |
| No Bake Brownie Bites | 2 servings | Day 1, and 3 Snacks |
| ULTRA Crispy Air Fryer Chickpeas | 2 servings | Day 2, and 6 Snacks |
| Watermelon Sticks with Coconut Lime Dip | 2 servings | Day 5, and 7 Snacks |
| Vegan Burrito Bowl with Creamy (Vegan) | 2 servings | Day 1, and 3 Dinner |
| Easy One Pan Salmon Dinner | 2 servings | Day 2, and 4 Dinner |
Tips, Advice, and Reminders for a Pescatarian Diet Meal Plan
Plan Ahead:
- Weekly Menu: Plan your meals for the entire week, including breakfast, lunch, snacks, and dinner. This ensures you have all necessary ingredients and minimizes food waste.
- Shopping List: Create a detailed shopping list based on your meal plan to streamline grocery shopping and ensure you don’t forget anything.
Batch Cooking:
- Cook in Batches: Prepare large quantities of grains like quinoa, brown rice, or whole wheat pasta, and store them in the refrigerator for use throughout the week.
- Roast Vegetables: Roast a variety of vegetables at once, such as sweet potatoes, Brussels sprouts, and bell peppers, and store them for easy side dishes or additions to salads.
Prep Protein Sources:
- Marinate Fish: Marinate fish and seafood in advance to save time during the week. Store them in the refrigerator or freezer until you’re ready to cook.
- Cook in Bulk: Prepare large batches of protein-rich foods like shrimp, grilled salmon, or chickpeas, and store them in portioned containers.
Use Mason Jars and Containers:
- Salad Jars: Layer salads in mason jars with the dressing at the bottom to keep ingredients fresh and prevent sogginess.
- Portion Snacks: Portion out snacks like nuts, fruits, and veggies into individual containers for easy grab-and-go options.
Utilize Freezer:
- Freeze Meals: Prepare and freeze meals like soups, stews, and fish patties to have healthy options ready to heat and eat on busy days.
- Smoothie Packs: Prepare smoothie ingredients in freezer bags for quick and easy breakfasts.
Food safety reminders for a Pescatarian meal plan
Keep in mind these tips when preparing meals in advance:
- Start with clean hands and surfaces.
- Use separate utensils, cutting boards, and cooking equipment if needed
- Use fresh ingredients and check expiration dates.
- Keep raw and cooked foods separate.
- Cook foods thoroughly and cool them quickly.
- Store meals in airtight containers with labels and dates.
- Thaw safely in the refrigerator, under cold water, or in the microwave.
- Reheat to 165°F (74°C) before eating.
- Use or discard leftovers within a safe time frame.
- Trust your senses – if it smells off, looks odd, or has mold, discard it.
What is a Pescatarian diet?
A pescatarian diet is a flexible eating pattern that is similar to a Mediterranean diet. The key difference is that it excludes meat. It only includes fish and seafood for animal protein, along with a variety of plant-based foods.
Is a pescatarian diet a fish only diet?
No, a pescatarian diet is not a fish-only diet. While fish and seafood are key components, a pescatarian diet also includes a wide variety of plant-based foods.
Is a pescatarian diet healthy?
When planned correctly, a pescatarian diet can definitely be healthy! It’s a diet rich in omega-3 fatty acids, can be high in fiber, vitamins and minerals, and while having a balance of carbohydrates, protein and fat.
Here’s a quick pescatarian food list on what to eat and not to in pescatarian meal plan:
| ✅What to eat: | Benefits |
| Fish and Seafood (Salmon, tuna, shrimp, cod, mackerel, sardines, tilapia, scallops, mussels, oysters) | Provide high-quality protein, omega-3 fatty acids, vitamins (such as B12 and D), and minerals (such as iodine and selenium). |
| Fruits and Vegetables (Apples, berries, oranges, spinach, kale, broccoli, bell peppers, tomatoes, carrots) | Supply essential vitamins, minerals, antioxidants, and fiber for overall health and disease prevention. |
| Whole Grains (Quinoa, brown rice, whole wheat bread, oatmeal, barley, bulgur) | Offer complex carbohydrates for energy, along with fiber, B vitamins, and minerals like iron and magnesium. |
| Legumes and Nuts (Chickpeas, lentils, black beans, almonds, walnuts, chia seeds, flaxseeds) | Serve as additional sources of protein, fiber, and healthy fats, along with various vitamins and minerals. |
| Dairy and Eggs (Milk, cheese, yogurt, eggs) | Provide protein, calcium, vitamin D, and other essential nutrients. These can be included based on individual dietary preferences. |
| Healthy Fats (Olive oil, avocado, nuts, seeds) | Healthy fats are essential for heart health, brain function, and the absorption of fat-soluble vitamins (A, D, E, K) |
Now here’s a food list of what NOT to eat:
| ❌What NOT to eat: | Reasons |
| Meat from Land Animals (Beef, pork, chicken, turkey, lamb) | Pescatarians avoid all types of meat from land animals |
| High-Mercury Fish (Shark, swordfish, king mackerel, tilefish) | High levels of mercury can be harmful, especially for pregnant women and young children. |
Another reason the pescatarian diet is typically considered healthy is because it usually recommends reducing your intake of:
- Processed foods (such as fast food, sugary snacks, packaged baked goods, processed meats)
- Unhealthy fats (such as trans fats, hydrogenated oils, excessive saturated fats (found in fried foods, certain baked goods).
Pescatarian Communities on Samsung Food
Like you, there are others who are also following a pescatarian meal plan. You’re free to join and check out the recipes that are being posted in our pescatarian communities:
- Diabetes Friendly for Pescatarian/Vegetarian Diets
- Pescatarian
- Kosher Pescatarian
- The See Seafood Diet
FAQs on Pescatarian Diet
Yes, many people find that they can manage their weight more effectively on a pescatarian diet. Just take note of this blog when trying to manage your weight.
Definitely, yes!
